Name: Playbook - Joe Walker - Multi-Segmental Extension - Mobility
Uploaded: 2023-05-18T04:19:57.712Z
Duration: 45 min
Description: Multi-Segmental Extension - Mobility

Gavin Stein

Ran out of time but the stuff that I could do was amazing

Morgan

This program is designed for those who are looking to improve fundamental mobility emphasizing multi-segmental extension.

Foam roll your thoracic spine. Focus from the top of your scapula to the bottom angle of your ribs. Spend extra time on sensitive areas. 30-60 seconds.

Foam Roll Upper Back

Focus area is from the back of the shoulder to the bottom angle of your ribs. 30-60 seconds.

Foam Roll Lat

Foam roll front of thigh (quadriceps). Focus from front of hip to top of knee. 30-60 seconds.

Foam Roll Quad

Place double tennis ball so one ball is on each side of the spine. Extend thoracic spine over ball and hold while lifting each arm overhead. Perform at each level

Trigger Point Thoracic Spine

-Start by lying comfortably on your side with your hips and shoulders stacked on top of each other. Use a foam pad or rolled-up towel for neck support if desired.
-Bend your top leg and bring it toward your chest a little past 90 degrees and firmly grip it with your bottom hand. Drive bottom knee down and back, then reach down with your top hand and grab that ankle. If it’s too difficult to grab the ankle, use a towel or strap to hold and pull the leg backwards.
-Relax and inhale then, while exhaling slowly, rotate your top shoulder back and down toward the ground.
-Repeat for five to 10 breaths.

Brettzel

Keep butt on heels. Band around shoulder. Push through down palm. Rotate as far as possible without side bending. Head and elbow should lead motion.

Quadruped Trunk Rotation - Band Assisted

On all fours with one leg out to the side in abduction and one arm behind your back. Inhale and slowly exhale as you rotate head, shoulders, and torso upward into rotation away from the abducted leg. Repeat.

Quadruped Thoracic Rotation w/ 1-Leg Hip Abduction

Sitting in a 90-90 shin box position. Transition to an upright tall kneeling position. Reach backward/overhead as you activate your glutes.

90-90 Shinbox to Tall Kneel with Overhead Reach

Multi-Segmental Extension - Mobility

Great little routine. Suggestion. It would be great to have you talk us through each exercise.  Visuals obviously help, but the additional voice instruction would be great. Cheers.

Curt

Zianya

Foam Roll Routine - Full Body

Self Active Release Routine - Upper Body

Self Active Release Routine - Lower Body

Kettlebell Mobility Routine - Upper Body

Kettlebell Mobility Routine - Lower Body

Kettlebell Total Body Mobility

Considering I’m pretty lazy when it comes to mobility, this was very easy to follow and get good! I need to pick up some recovery gear, what bands and other stuff would you recommend? I already have a foam roller

Samuel Bibby

Stick Mobility for the Upper Body

Thank you. Been playing tennis around workouts and needed more ways to help my shoulder

Toby WAWA

Definitely need this. Didn’t realize how weak my rotator cuff was and how to exactly target rebuilding that strength

Maegan

Wow did not realize how much work I need on my rotator cuff and so happy to find some doable exercises to rebuild the strength!

Multi-Segmental Extension - Mobility

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